Speaker 1: Have you ever thought of, perhaps hoped, there's a magic
Speaker 1: pill to help you lose weight. Well, the bad news is,
Speaker 1: unfortunately there's not. But the good news is I'm here
Speaker 1: to answer all of your questions to make your weight
Speaker 1: loss journey just that little bit easier.
Speaker 2: Why do some people's bodies transform quicker than others.
Speaker 3: What would be some of the best advice that you
Speaker 3: could offer in regards to the menopausal mound.
Speaker 4: I've reduced the carbs in my diet and I'm also
Speaker 4: exercising regularly, but I'm not losing weight. What could be
Speaker 4: actually going wrong?
Speaker 5: What is it about the strength training that helps with
Speaker 5: weight loss?
Speaker 1: I'll be answering these questions a little later on.
Speaker 6: This is the Wood Life.
Speaker 1: I'm Sam Wood, and we're answering real questions from real
Speaker 1: people about real life.
Speaker 6: So what if I told you.
Speaker 1: There's something you do every day and if you do it,
Speaker 1: it improves your memory, lowers your risk of heart disease,
Speaker 1: and makes you look younger. All you need is a
Speaker 1: good night's sleep. Easier said than done, I know, But
Speaker 1: next we have Australia's number one sleep expert to help
Speaker 1: us get the best night's sleep we've had in years.
Speaker 1: Olivia Arossoula is australias number one sleep expert and author
Speaker 1: of the book Bear, Lion, and Wolf, which are three
Speaker 1: different sleep chronotypes. If you don't know what category you
Speaker 1: fall into, or even what a sleep chronotype is, well
Speaker 1: she's here to explain it and here to get us
Speaker 1: better sleep. Olivia, thank you so much for joining us
Speaker 1: here on the WOODLFE.
Speaker 5: Thank you so much for having me so.
Speaker 1: First of all, if you could give our Woodlife listeners
Speaker 1: your top tips to improve their quality of sleep, what
Speaker 1: would they be? Okay?
Speaker 5: Number one would be take chronotype specific sleep strategies into account. Okay,
Speaker 5: I know a lot of you know websites because I've googled.
Speaker 5: Trust me, they give sleep strategies, but they don't take
Speaker 5: into account your chronotype and this can make a huge difference.
Speaker 5: And this is exactly why I wrote my book on
Speaker 5: the concept of chronotypes. See what is right for a
Speaker 5: lion to do at ten pm, for example, in their
Speaker 5: bedtime routine is different to what a wolf or a
Speaker 5: bear should do. For example, at ten pm, lions should
Speaker 5: be going to bed. However, at ten pm wolves and
Speaker 5: bears should not be going to bed. It does not
Speaker 5: correlate with their circadian rhythm, and it is going to
Speaker 5: lead to bedtime resistance and actually discount the quality of
Speaker 5: their sleep when they do fall.
Speaker 1: Asleep outside going and buying your book, which I highly
Speaker 1: recommend as I have it at home and it's absolutely fantastic.
Speaker 1: How do people find out quickly and easily if they
Speaker 1: are align a wolf or a bear?
Speaker 5: Absolutely so. I've got three key questions. Okay, when given
Speaker 5: the option, what time would you like to wake up?
Speaker 5: A before six am, B around seven am or C
Speaker 5: after eight am. Question two, when given the option, what
Speaker 5: time would you like to fall asleep? A? Ten pm,
Speaker 5: B around eleven C after midnight? And three, when do
Speaker 5: you find yourself the most productive? A before midday, B
Speaker 5: between ten and two pm or three. The later it
Speaker 5: gets in the day, the more productive you become. Now,
Speaker 5: the more a's you get, the more likely you are
Speaker 5: a lion, which is me by the way, and I
Speaker 5: think it's you as well, and we're great.
Speaker 6: I'm a line.
Speaker 1: I was answering the questions as when alone, I'm definitely
Speaker 1: a line.
Speaker 5: Yep, B makes you a bear, which is like my mum,
Speaker 5: and I love bears. If you've got mostly c's then
Speaker 5: you are a wolf.
Speaker 1: And so what happens if you've got a line and
Speaker 1: a wolf in the same bed is are they going
Speaker 1: to get divorced?
Speaker 5: No? No, definitely not.
Speaker 1: I know that I'm married to a wolf, and I
Speaker 1: know that I'm a line as you are. I love
Speaker 1: that you've given that little tool because our listeners will
Speaker 1: go right. I can take two minutes now to put
Speaker 1: down my as, my bees, mysas, work out what I am.
Speaker 1: But you prefaced each of those multiple choice questions with
Speaker 1: if given the choice, which I love that you did that.
Speaker 1: Because my little Charlie, who we call Charlie Bear funny enough,
Speaker 1: wakes up at five thirty five am every single morning,
Speaker 1: whether we put her to bed at six seven, if
Speaker 1: we let us stay out parting till midnight, which of
Speaker 1: course we don't do, but if we did, it would
Speaker 1: not matter. We go to Perth. There's a time difference
Speaker 1: doesn't matter. Five point thirty five am is her wake
Speaker 1: up time. And it's just this uncanny thing that, no
Speaker 1: matter what we seem to do. So when you say
Speaker 1: if given the choice, we aren't given the choice.
Speaker 6: Here's my wife is.
Speaker 1: Pregnant and I am the one getting up to look
Speaker 1: after little Charlie beer and playing games with ear all
Speaker 1: morning till the rest of the civilized people in the
Speaker 1: world wake up and join us. So what do you
Speaker 1: do if you're not given the choice?
Speaker 5: There are definitely ways that you can shift into an
Speaker 5: earlier or later chronotype should you need. Using light is
Speaker 5: one of the best tools that you can use because
Speaker 5: light is our primary zitegiber, which means our primary factor
Speaker 5: to control your succadian rhythm, which ultimately controls how sleepy
Speaker 5: you are in the evening and how alert you are
Speaker 5: in the morning. See for example, you are a wolf
Speaker 5: who's usually a late chronotype, but you need to get
Speaker 5: up at you know, five point thirty because you're darling
Speaker 5: little one designs that that's a great time to be awake.
Speaker 5: Then you can use the light to your advantage. That
Speaker 5: would be through exposing yourself to bright sunlight. On a
Speaker 5: similar level, blocking out light in the evening by wearing
Speaker 5: blue light blocking glasses. Blocking out light in the evening
Speaker 5: is again going to be your number one way that
Speaker 5: you are going to find it easier to fall asleep earlier.
Speaker 1: My wife Sajana will hate that I'm saying this out loud,
Speaker 1: but not really. But she is one of these people.
Speaker 1: And I'm sure you've come across the many times that
Speaker 1: is animate that she doesn't need that much sleep. No, no,
Speaker 1: I'm fine five hours, six hours, not at the moment
Speaker 1: while she's pregnant, but when she's not pregnant, she she's.
Speaker 6: A night out.
Speaker 1: But when people say they don't need much sleep, are
Speaker 1: they right? Are there some people that don't need much sleep?
Speaker 1: Or are they actually kidding themselves and they're doing themselves
Speaker 1: a huge disservice but not getting enough?
Speaker 5: Okay to this, I answer yes and no. Okay, let
Speaker 5: me explain a little bit. So ninety five percent of
Speaker 5: the population needs seven to nine hours of sleep.
Speaker 1: Okay, the magic number that that was gonna be my
Speaker 1: next question, seven to nine.
Speaker 6: Okay.
Speaker 5: However, ninety percent isn't one hundred percent. There is a
Speaker 5: small subset of individuals who actually need less sleep, and
Speaker 5: this is linked back to genetics. There is a gene
Speaker 5: called DEC two which individuals with a particular morphism of
Speaker 5: this gene need only six point twenty five hours to
Speaker 5: feel refreshed in the morning. So that's the yes column. However,
Speaker 5: the no column. So research shows that lack of sleep
Speaker 5: impairs your frontal lobe. Your frontal lobe is responsible for
Speaker 5: decision making and judgment. So if you have impaired judgment,
Speaker 5: you aren't aware that you are perhaps being unproductive, or
Speaker 5: making mistakes or acting out of character because you think
Speaker 5: you're being fine, because there's actually an impairment in your
Speaker 5: frontal lobe so much so that a lack of sleep
Speaker 5: can actually make you behave as if you have a
Speaker 5: blood alcohol level of zero point zero five, which is
Speaker 5: technically drunk.
Speaker 1: So there you go, right, And that's a vicious cycle,
Speaker 1: isn't it. You don't get enough sleep, you don't have
Speaker 1: the awareness you haven't got enough sleep, and the cycle
Speaker 1: goes around and around and living drunk your entire life.
Speaker 1: Exactly right, you're saying they're living. So let's break it
Speaker 1: down to our wood Life listeners, because I know that
Speaker 1: the natural follow up question then would be, so how
Speaker 1: do I know if I'm in.
Speaker 6: That five percent?
Speaker 1: Because my fear is the one hundred percent of the
Speaker 1: people that tell you this would tell you they're in
Speaker 1: that five percent, and that is absolutely not going to
Speaker 1: be the case.
Speaker 5: Absolutely, So I think if you were not in that
Speaker 5: five percent, that you would be exhibiting the seven key
Speaker 5: signs of sleep deprivation. So obviously this one goes without
Speaker 5: saying making mistakes. As mentioned before, a lack of sleep
Speaker 5: impairs your frontal lobe, which is responsible for a decision
Speaker 5: making judgment. It's also responsible for concentration and attention. So
Speaker 5: if you're finding that you're making little mistakes when you
Speaker 5: are sleep deprived or when you are, you know, getting
Speaker 5: less than seven to nine hours of sleep, chances are
Speaker 5: you need to get more sleep outside of this. Feeling fatigued,
Speaker 5: this one is quite obvious, but to understand that seventy
Speaker 5: percent of human growth hormone, the key catalyst for cellu
Speaker 5: the repair is produced in solow wave sl means that
Speaker 5: if you're not getting enough sleep, then naturally you're going
Speaker 5: to be feeling super exhausted, even if you've had your
Speaker 5: sleep that you think you need. Brain fog is the
Speaker 5: next one that I've highlighted. A lack of productivity is
Speaker 5: another one. A twenty seventeen study found that when you
Speaker 5: are sleeping less than five hours, you are four times
Speaker 5: less productive. However, remember it's unlikely that you're going to
Speaker 5: be aware of it, so that's.
Speaker 1: A really interesting one because I used to train lots
Speaker 1: of successful business people, and there's almost a culture of
Speaker 1: it too, of I'll sleep when I'm dead, and I'm
Speaker 1: being flippant, but you know, I'll sleep when I'm dead
Speaker 1: and I'm building my empire, And isn't that interesting That effectively,
Speaker 1: the science suggests that it's the exact opposite. You are
Speaker 1: losing productivity, and I think, you know, there's the term
Speaker 1: in business, works matter, not harder, And I often think
Speaker 1: these people, unless they are in that very rare five percent,
Speaker 1: need to just sort of listen to this advice. There's
Speaker 1: a lot of self awareness needed for this kind of
Speaker 1: thing too, because a lot of these symptoms or behaviors
Speaker 1: that need to be recognized that you're suggesting. I often
Speaker 1: would think some people would be perhaps showing these signs
Speaker 1: and not self aware enough or maybe perhaps just too
Speaker 1: damn stubborn to admit that they're actually happening.
Speaker 5: Absolutely, And I think the thing is that it's very
Speaker 5: normal to be foggy and fatigued. It's very it's just
Speaker 5: passed off as I'm exhausted. It's you know, it's just
Speaker 5: it's Monday. Of course I'm exhausted. But it's not normal.
Speaker 1: And that's a really good point too. It's not normal.
Speaker 1: And if you've only ever felt like that, how do
Speaker 1: you know what normal feels like? Absolutely, you've given me
Speaker 1: for I think we've got three to go.
Speaker 6: Can please keep going?
Speaker 5: Another key sign of lack of proper sleep is anxiety. Now,
Speaker 5: this one is huge across our society. Stress hormone cortisol
Speaker 5: increases by thirty seven percent after one night of inadequate sleep.
Speaker 5: This leaves you feeling wired, being unable to switch off,
Speaker 5: and mentally ruminating, particularly in the evening.
Speaker 1: Love it I'm recognizing these things right.
Speaker 5: I think there's actually a lack of awareness about how
Speaker 5: significant sleeplessness is a problem. Like if you genuinely knew
Speaker 5: that your stress hormone was going to increase by thirty
Speaker 5: seven percent if you get less than seven hours of
Speaker 5: sleep that night, I don't think many people would be
Speaker 5: willing to take that gamble. Nobody wants to feel anxious, restless,
Speaker 5: like they can't switch off.
Speaker 1: Well, there's also a consequence to that. It's harder to
Speaker 1: lose weight when there's cartersol in your system as well.
Speaker 1: Say so, I think a lot of people that I
Speaker 1: speak to that obviously on a weight loss journey. It's
Speaker 1: interesting when I say to them it actually will prevent
Speaker 1: you or slow down your weight loss or fat loss,
Speaker 1: They're like, oh, hang on, why didn't you say that
Speaker 1: in the first place. Now, perhaps I'm going to give
Speaker 1: it a little bit more attention.
Speaker 5: And absolutely the next one actually links back to exactly
Speaker 5: what you're saying, weight gain and sugar cravings. This means
Speaker 5: that you are hungrier, less satisfied when you do it,
Speaker 5: and you're specifically craving sugar. I'll add in when it
Speaker 5: comes to weight loss or fat loss. Another clinical study
Speaker 5: found that when you are sleeping eight point five hours,
Speaker 5: you lose fifty five percent more body fat than if
Speaker 5: you are on exactly the same calories and expending the
Speaker 5: same amount of energy compared to if you were sleeping
Speaker 5: five point five hours.
Speaker 6: I mean, this is the thing.
Speaker 1: We look at the science of calories in calories out,
Speaker 1: which is important, but to think that that sleep variation
Speaker 1: of three hours can have such an impact on it,
Speaker 1: I think will be a really power And again, this
Speaker 1: is about giving people the information so that they can
Speaker 1: look at their own personal situation and reflect perhaps that
Speaker 1: this is something that they need to address. They need
Speaker 1: to give more, put more effort into I love that
Speaker 1: you've given seven things that people need to look out
Speaker 1: for to see that if they are experiencing all or
Speaker 1: some of those seven, they fall into that ninety five
Speaker 1: percent category that does need the adequate amount of sleep.
Speaker 1: My next question is a follow on from amount of sleep.
Speaker 6: What about quality of sleep?
Speaker 5: Quality? Trump's quantity? Okay, so you can be having a
Speaker 5: low quality eight hours, but you can be having a
Speaker 5: high quality six hours, and you can actually feel more
Speaker 5: refreshed after high quality six hours.
Speaker 1: How do I know when I wake up if I've
Speaker 1: had a good or a bad night sleep?
Speaker 5: Okay? There are definitely ways you can track it, for
Speaker 5: example using a wearable or an app. However, wearables are
Speaker 5: more reliable, so of the two, I would prefer a wearable.
Speaker 6: Okay, that's good.
Speaker 5: Outside of that, you can use a sleep diary. It
Speaker 5: just asks you the key questions which are going to
Speaker 5: indicate to you if you have had quality sleep. For example,
Speaker 5: how refreshed do you feel upon waking? How many times
Speaker 5: did you wake through the night, how is your levels
Speaker 5: of mental clarity? These are all key signs that you
Speaker 5: either have or have not had that quality sleep you need.
Speaker 1: We've actually got a call on one of our Woodlife
Speaker 1: listeners and you actually brought up the challenge that this
Speaker 1: person faces before this is Gabby, and she send us
Speaker 1: in a quick question Olivia that I'd love you to
Speaker 1: listen to and let me know if you've got some
Speaker 1: advice for Gabby.
Speaker 4: I'm a nurse that works a lot of shift work
Speaker 4: with late afternoons and night shifts.
Speaker 3: Jevy'suggestions of how I want to get into a sleep
Speaker 3: routine while still working shift work at the same time.
Speaker 5: Okay, so for shift work is in particular, there are
Speaker 5: two recommendations for you guys. One, I recommend using melatonin
Speaker 5: right of course, or see your health professional first to
Speaker 5: make sure it is right for you, but that has
Speaker 5: been a great supplement for daytime sleeps. And the second
Speaker 5: recommendation specific for shift workers is on the last night
Speaker 5: of shift work, I advise only sleeping for a maximum
Speaker 5: of three hours in the morning and then having a
Speaker 5: nap for thirty or ninety minutes later in the day,
Speaker 5: provided that it's not later than three point thirty. What
Speaker 5: this is going to do is it's going to retrain
Speaker 5: your body to get into its more regular sleep pattern.
Speaker 1: Yeah.
Speaker 5: I love that those are sleep tips specific for shift workers. However,
Speaker 5: I do have a signature bedtime routine that I recommend
Speaker 5: for all of your woodlife listeners. And this is chronotype specific,
Speaker 5: so whether you are a lion, bear or wolf, you
Speaker 5: do need to tweak this depending on your chronotype. However,
Speaker 5: as a BLAE rule, the signature bedtime routine is to
Speaker 5: block out blue light using blue light glasses, use lavender
Speaker 5: oil capsules, to have a good night phone alarm, which
Speaker 5: is an alarm that pops up one hour before bed,
Speaker 5: which reminds you to disconnect from tech, to have a
Speaker 5: shower before bed, to use a magnesium based sleep supplement,
Speaker 5: to read or meditate, and to use an imask.
Speaker 1: I noticed you didn't mention eating copious amounts of M
Speaker 1: and m's and binge watching Oazac on Netflix, which is
Speaker 1: really surprising because I thought that was going to be
Speaker 1: your next tip. And look, I've learned a lot of Livia,
Speaker 1: and I know that we could dive into this for
Speaker 1: hours and hours and hours and for our WOODLFE listeners
Speaker 1: that would like to get their hands on your book,
Speaker 1: do you want to give you the name of your
Speaker 1: book one more time.
Speaker 5: Absolutely, I would be honored if any of your wood
Speaker 5: Life listeners picked up a copy of Bear Lion Wolf.
Speaker 1: Thank you, thank you so much, Olivia. We have learnt
Speaker 1: so much about sleep, which is obviously a critical factor
Speaker 1: for every single one of our listeners. And hopefully we
Speaker 1: can talk to you again soon. But thank you so
Speaker 1: much for those little birds are.
Speaker 5: Wisdom, pleasure, pleasure, pleasure.
Speaker 1: Isn't it amazing how many simple tips to get a
Speaker 1: good night's sleep there are and you're just not doing
Speaker 1: any or many of them.
Speaker 6: Well, I'm going to go off.
Speaker 1: And by myself a face mask after this, but up next,
Speaker 1: I'm going to answer all of your weight loss questions. Ah,
Speaker 1: losing weight, it would absolutely be the thing that I
Speaker 1: get asked about the most, Sam, How do I lose weight?
Speaker 1: Whether it's five kilos or fifty kilos, It's what everybody
Speaker 1: wants to know, and it's not surprising because most of us, frankly,
Speaker 1: are overweight. In Western society, sixty percent of us overweight
Speaker 1: or obese, so it's no surprise that everyone wants to
Speaker 1: lose a few or a few more than a few kilos.
Speaker 1: There's really two sides to it. There's the physical side
Speaker 1: of things, the science side of things. You know, calories
Speaker 1: in versus calories out, and if I burn more than
Speaker 1: I consume, I'm going to drop weight. That's the science
Speaker 1: of it. But then there's the psychology of it, that is,
Speaker 1: how am I going to stick to this so that
Speaker 1: all of that happens healthily and consistently. And that is
Speaker 1: the psychological side of things. And that comes back to
Speaker 1: what is your why. You need to know what your
Speaker 1: why is because you can say to yourself, I want
Speaker 1: to lose weight or I need to lose weight.
Speaker 6: But if you can't.
Speaker 1: Tell yourself why, it's highly unlikely and i'd nearly say
Speaker 1: impossible for that routine to stick. So it's interesting because
Speaker 1: the reality is we're going to face challenges when we
Speaker 1: are trying to lose weight. It's not easy. If it
Speaker 1: was easy, we wouldn't all be overweight. But if you
Speaker 1: don't have that why, you're just not going to stick
Speaker 1: to it. Because when we face those challenges, if you
Speaker 1: can't remind yourself of why it is that you're doing this,
Speaker 1: simply gonna stop doing it. So I just want you
Speaker 1: to keep that in mind because we're going to answer
Speaker 1: some of our listeners weight loss questions, which I absolutely
Speaker 1: can't wait to do. But I just want you to
Speaker 1: keep in the back of your head this is all
Speaker 1: well and good, but what is your why? And is
Speaker 1: it written up somewhere so when things get tough you
Speaker 1: can go back and remind yourself. So our first weight
Speaker 1: loss question is Lauren, take it away, Lauren.
Speaker 2: Why do some people's bodies transform quicker than others when
Speaker 2: following a similar or the same plan. Does it depend
Speaker 2: on how long we've carried extra weight on our bodies
Speaker 2: and perhaps less muscle mass or muscle memory, or is
Speaker 2: it more likely to be due to genetics or a
Speaker 2: hormone balance.
Speaker 1: So one part of the question there from Lauren was
Speaker 1: about muscle mass and muscle memory. I would say it's
Speaker 1: not really about muscle memory, but it's definitely about muscle.
Speaker 1: The more lean muscle you have, the faster you burn fat,
Speaker 1: or the more efficiently your metabolism works, which is why
Speaker 1: men often lose more weight than women or lose weight
Speaker 1: faster than women. So that is a big tick. It's
Speaker 1: also why if you are trying to lose weight that
Speaker 1: resistance training should be a part of that process, because
Speaker 1: if you are then toning and strengthening and building lean muscle,
Speaker 1: and I'm not talking about getting all big and bulky.
Speaker 6: I'm talking about lean, toned.
Speaker 1: Long muscles that will in fact turbocharge your weight loss process.
Speaker 1: Then there's the hormone side of things and the genetic
Speaker 1: side of things, which is absolutely a factor. And this
Speaker 1: is where I may be controversial, but I definitely don't
Speaker 1: think it's as big a factor as some people think
Speaker 1: it is. I feel some people like to how do
Speaker 1: I put this sensitively? I absolutely don't want people to think, oh,
Speaker 1: you don't get it, mate, that's so insensitive, because it's not.
Speaker 1: But the reality is everybody if they follow the program
Speaker 1: ten out of ten and I'm not suggesting you need
Speaker 1: to do that on all that progress not perfection, but everybody,
Speaker 1: if they do follow the perfect eating plan and they
Speaker 1: exercise meticulously and consistently and hard, will lose weight. I
Speaker 1: promise you. I've been doing this for twenty two years.
Speaker 1: I've worked with fifteen twenty thousand clients. They have all
Speaker 1: lost weight one hundred out of one hundred if they've
Speaker 1: followed the program. What happens is we start to think
Speaker 1: about the hormone side of things, and think about the
Speaker 1: genetics side things. It's definitely harder as you get older.
Speaker 1: It's definitely harder for some people with different genetics, but
Speaker 1: it doesn't mean it's impossible. And I think what so
Speaker 1: many of us do is we blame the genetics or
Speaker 1: we blame the hormones, and it means we don't actually
Speaker 1: follow the program at ten out of ten or for
Speaker 1: long enough to see the result, and then it's just
Speaker 1: too easy for the scapegoat of the hormones or the
Speaker 1: genetics to be the out that perhaps we're looking for.
Speaker 1: It's going to be different for everybody, which is why
Speaker 1: we say, don't compare. Your journey is your journey. Don't
Speaker 1: worry what Jenny's over there is doing, or Barrier's over
Speaker 1: there doing. You know, they might be losing weight a
Speaker 1: little bit faster or turning up a little bit.
Speaker 6: It doesn't matter.
Speaker 1: You're on your own journey, focusing on you trying to
Speaker 1: lose weight, and if you follow the program, you will
Speaker 1: lose weight too, but you might have to work a
Speaker 1: little bit harder or for a little bit longer than
Speaker 1: that person because they're fifteen years younger, than you, or
Speaker 1: they have more lean muscle than you, or you don't
Speaker 1: know what they're eating in the background, or you know,
Speaker 1: there's a myriad of factors that you don't know about,
Speaker 1: which is why we focus on our own journey. We
Speaker 1: don't compare ourselves to others, and really importantly, don't blame
Speaker 1: these things as the reason you couldn't lose weight, because
Speaker 1: I promise you everybody can lose weight if they do
Speaker 1: the right thing for long enough. Our next weight loss
Speaker 1: question is from Jill.
Speaker 5: What is it about the strength training that helps with
Speaker 5: weight loss?
Speaker 6: So we touched on this before.
Speaker 1: It's a great question and I'm really glad it's come
Speaker 1: from Jill.
Speaker 6: Being female.
Speaker 1: First of all, it makes it stronger. Also, great for
Speaker 1: our bone density, great for our posture.
Speaker 6: You know, the way we hold ourselves, the way we.
Speaker 1: Look esthetically, all these kind of things. But if you
Speaker 1: have lean muscle, you are burning more fat. It's as
Speaker 1: simple as that. So the more lean muscle you can build,
Speaker 1: the more you will be burning fat when you sleep,
Speaker 1: when you are sitting down, when you're on the couch
Speaker 1: witching TV, and absolutely when you are exercising. Get that
Speaker 1: muscle up to get that body fat down and don't
Speaker 1: look at them. A lot of people last making you
Speaker 1: convert fat into muscle.
Speaker 6: It doesn't work like that.
Speaker 1: They're completely independent physiological processes. I'm burning fat over here,
Speaker 1: I'm toning and building muscle over here, and they it's
Speaker 1: like one plus.
Speaker 6: One equals three.
Speaker 1: When you get them right together, that's when you transform
Speaker 1: the best and get the best results. The next question
Speaker 1: is from Matt.
Speaker 4: I've reduced the carbs in my diet and I'm also
Speaker 4: exercising regularly, but I'm not losing weight. What could be
Speaker 4: actually going wrong.
Speaker 1: I'm not going to cop out here. I'm not going
Speaker 1: to sit on the fence or anything or say I
Speaker 1: don't know. But there's a lot of factors from Matt
Speaker 1: that I don't know about that make it hard for
Speaker 1: me to absolutely pinpoint my answer. But when you think
Speaker 1: about the science, it sounds like Matt is still because
Speaker 1: he's staying neutral. It doesn't sound like he's gaining weight,
Speaker 1: but it doesn't sound like he's losing weight either. It
Speaker 1: feels like he's mathematically, if you want to get to
Speaker 1: the nuts and bolts of it, bringing in as many
Speaker 1: calories as he's burning. So we have to go, well,
Speaker 1: how do we tip the scales. He either needs to
Speaker 1: exercise more often, exercise for longer, exercise harder, do a
Speaker 1: different type of exercise that challenges him more and therefore
Speaker 1: extends him more and it lifts the exercise side of things.
Speaker 1: Or he's perhaps eating well but his portion sizes are
Speaker 1: still too big. There might be extra calories there in drinks,
Speaker 1: in particular alcohol that he's not necessarily accounting for when
Speaker 1: he sort of does his calorie tally at the end
Speaker 1: of the.
Speaker 6: Week or the end of the day.
Speaker 1: But the reality is, if your weight is staying the same,
Speaker 1: that is science telling you that you're effectively burning the
Speaker 1: same amount of calories on a daily basis or a
Speaker 1: weekly basis that you're consuming, and we know that something
Speaker 1: has to shift there. It doesn't have to be extreme.
Speaker 1: You don't have to add fifteen extra workouts and cut
Speaker 1: your calories in half. You might consume two hundred calories
Speaker 1: less per day and walk for thirty minutes extra each day,
Speaker 1: and all of a sudden, you've tipped the scales by
Speaker 1: twenty percent and that weight will start to shift.
Speaker 6: But we need.
Speaker 1: To listen to our body, understand what's going on and
Speaker 1: learn from that and not just bang our head against
Speaker 1: a brick Walkers, we're frustrated by it. Tip the scales
Speaker 1: a little bit from a food perspective and a little
Speaker 1: bit from an exercise perspective in your favor, and you
Speaker 1: will see that weight start to shift. And our next
Speaker 1: question is from.
Speaker 3: Kristen, I I can't spot reduce. What would be some
Speaker 3: of the best advice that you could offer in regards
Speaker 3: to the menopausal mound or the tummy that we older
Speaker 3: ladies seem to carry around with us once we hit
Speaker 3: that horrible menopausal phase in our life.
Speaker 1: So, first of all, I recognize that voice. I think
Speaker 1: that's KP, who's one of our incredible twenty eight ers.
Speaker 6: Lakp.
Speaker 1: We will have a whole episode dedicated to menopause, so
Speaker 1: I won't go into too much detail about menopause just yet.
Speaker 1: But let's talk about spot reduction because you did say
Speaker 1: I can't spot reduce.
Speaker 6: And many of our listeners won't know what that means.
Speaker 1: Spot reduction is where this is the question, Sam, I
Speaker 1: just want to lose fat off the back of my arm, Sam,
Speaker 1: I just want to lose fat off my tummy, air omphathizer, whatever,
Speaker 1: your spot is, and physiologically it is impossible for us
Speaker 1: to spot reduce. You can tone certain air is. You
Speaker 1: can absolutely do your tryset pushdowns and your dips and
Speaker 1: work those bingo wings or tuckshop arms or whatever we
Speaker 1: want to affectionately call them, to tone the muscles in
Speaker 1: the back of the arms, which are called the triceps,
Speaker 1: or you can do lots of core work to tone
Speaker 1: those tummy muscles. But it's the layer of fat over
Speaker 1: the top that we need to burn by burning calories,
Speaker 1: consuming less calories, eating better, moving more. That's what it
Speaker 1: always comes back to.
Speaker 6: Isn't it.
Speaker 1: That will then burn that outer layer of fat off
Speaker 1: and then you can see that beautiful, sculpted, toned muscle.
Speaker 1: So you can do sit ups till the cows come home.
Speaker 1: But if your diet's no good and you're not burning
Speaker 1: enough calories, you're never going to see a six pack.
Speaker 1: Doesn't matter what happens. But to answer KP's question, don't
Speaker 1: get disheartened by the fact you've got a certain.
Speaker 6: Area that you're want to work on.
Speaker 1: It really comes down to doing those right things with
Speaker 1: your strength training and your cardio and nutrition for long.
Speaker 1: Because a lot of people throw in the towel, and
Speaker 1: the golden moment is probably just around the corner, you know,
Speaker 1: and it's the one you see with women a lot is, Oh,
Speaker 1: I lost all this body fat from my arms and
Speaker 1: you know, around my shoulders and my boobs. That's not
Speaker 1: where I wanted to lose it, you know. But then
Speaker 1: they keep going and they go, oh, that's just where
Speaker 1: it sort of fell off first.
Speaker 6: And now look at me.
Speaker 1: My legs are toned up, and my tummy's toned up,
Speaker 1: and the backs of my arms are now really sculpted.
Speaker 1: And it's just that they kept doing the exact same thing,
Speaker 1: but they did it for longer, and.
Speaker 6: Then they're wrapped with the results.
Speaker 1: That they get. Thank you so much as always for
Speaker 1: sending in your questions. That's what the show is all about.
Speaker 1: Real questions answered in.
Speaker 6: Real time from real people.
Speaker 1: So if you've got questions about health, fitness, your journey,
Speaker 1: something you'd like to share with me with the rest
Speaker 1: of our WOODLFE community, please please please send them in.
Speaker 1: You can send an audio message by clicking on the
Speaker 1: show notes, and of course make sure you follow the
Speaker 1: show for free on the iHeart Radio app. And I'll
Speaker 1: be back on Monday. If you're next motivational moment, see
Speaker 1: you soon. M hm hm hmm